Abdominal Separation or Diastasis Recti

A good read up.

I am very lucky I don’t have this after having my lil one. An Accredited Exercise Physiologist or a Women’s Health Physiotherapist could help you to regain your fitness and strength through safe exercise.



What is an Exercise Physiologist?

What is the difference between an Exercise Physiologist vs. Physiotherapist vs. Personal Trainer?

This is a common question that I have been constantly asked by the patients and in general for people who wanted to know.

According to Exercise & Sports Science Australia (ESSA):

Exercise physiology and physiotherapy are both recognised allied health professions. Exercise physiologists primarily treat patients using clinical exercise interventions as their main modality. There is also a strong focus on behavioural change and self-management concepts. Physiotherapists are health care professionals who assess, diagnose, treat and manage acute injury, disability and pain through physical techniques such as manipulation, massage and exercise.

AEP vs. PT

Accredited Exercise Physiologists (AEPs) are not Personal Trainers. AEPs are allied-health professionals with Medicare Provider numbers and are trained members of the health and medical sector. Fitness professionals (e.g. personal trainers) are members of the sport and recreation sector.

Personal Trainer

* The Personal Fitness Trainer Qualification (Certificate 4) may be completed in less than 6-weeks of training.

* Qualified and insured to design and deliver fitness programs to persons of low risk only (i.e. ‘apparently healthy populations’).

Accredited Exercise Physiologist (AEP)

* Allied Health Provider

* 4-year University Degree qualified and accredited with ESSA.

* Specialise in graded exercise therapy and lifestyle interventions for persons at risk of developing, ot with existing chronic and complex medical conditions and injuries (i.e. ‘specific populations’).

Pelvic Floor and Exercise – Part 2

I have received an email from a physio who specialised in this and pointed out to me some important information about my last week post. I’d the feeling I will hear from her. So, thank you for your feedback.

I just wanted to clarify, the post it’s about me and in general how long it takes to recover. If you have any complications, I would highly recommend you to see a pelvic health physio who specialized in this area. The funny thing is, when I’d my 6-weeks check-up post partum, the GP (not my normal GP) didn’t know what to do. I chose her because she is a female and I get uncomfortable having a male GP to check on me. I don’t think she has any clue on what to look for and she asked me what do you want to know? I suggested to check on the pelvic floor, etc. Weird!!!

The mums and bubs class that I run here, you will required a clearance from your doctor before commencement and I will ask you a few questions before the class (if you are a newbie, therefore, an email or phone call to me would be greatly appreciated as I could go through this prior the class). I wanted to make sure you are ready to start exercising again. if there’s a red flag, I would highly recommend you to see a qualified pelvic health physio as they do internal examination, etc. The class is low impact and cater for all mums with pelvic floor issues, etc as the class is modify based on your status.

So, here is the info the physio who pointed out to me and I would like to share it with you (copy and paste).
…. “I think it’s really important not to generalise all women in this category and say they should avoid high impact exercise for 6 months as this is actually not the case and there are many other variables which affect the pelvic floor and recovery.

Including levator avulsions, etc. Women can exercise with prolapse with a peccary and under the guidance of a qualified pelvic health physio.

….many women have an over active pelvic floor and they cannot relax properly and other women also have no prolapse but have a high risk of pop from their birth history etc… I encourage women (i worked on the post natal ward for many years) to get a 6 week pelvic floor internal Vaginal exam as it’s it only accurate way to give risk factors for PoP and know exactly the state and integrity of the pelvic floor.

…. but GP’s and OB/gynaes rarely do an internal at 6 weeks. They only look at sutures if anything. They don’t assess for prolapse etc..”

As I always said, if you are in doubt, let me know if you have any questions. PM esther@healthguardian.com.au or 0434 221418.

Esther Toh

Pelvic Floor and Exercise – Part 1

I came across most mums would love to start some sort of an exercise regime as soon as they got an all cleared from their GPs, that is at 6-weeks mark. I am one of them. As a mum to a 2-year old and also an aged group triathlete, I can’t wait to get back into training and hope to race again, that is my mind set. However, this took me a while to start to really train properly for the first 3-months as I can’t really run longer distance or jumping especially lateral movement, I was struggling to activate my pelvic floor muscles and sometimes I feel a bit discomfort down there.  Then, roughly about 5-months, I thought I was ok with the pelvic floor until sometimes when I cough or sneeze, I could wet my pants. That was pretty embarrassing especially when I am out and about. Bear in mind that I was doing lots of transverse abdominus (TvA) and pelvic floor activation since my lil one was born. I was amazed it had so much impact on the pelvic floor after. Came 6-months, I felt really good with the pelvic floor and started to train a little bit more. I was really happy with the results and I managed to race a very short distance.
Here are the facts to all the mummies out there and mummies to be:
* Your body needs at least 6-months to recover and longer if you have C-sec and also to be fully restored to pre-pregnancy physiology.
* 6-months is the time to restore the connective tissue support.
* If you are breastfeeding – it takes longer too.
In conclusion, you will need to wait for at least 6-months and start slowly to return to higher intensity exercise. Best is to perform 6-12-weeks of slow impact exercise and rehab your pelvic floor and TvA and if you have recti diastasis, deep abdominal rehab is a MUST.
Clinical exercise prescription and rehabilitation is the best way to return to activity. I am glad that I managed to gain back the pelvic floor strength pretty soon after without any major complications through smart and effective exercises.
I am inviting mummies to the Mums and Bubs Fitness that I run in Paramount on every Thursdays from 10.30 – 11.15am. You get a fully Accredited Exercise Physiologist to train you and also to look after your lil ones.
Or let me help you or show you how – PM esther@healthguardian.com.au or 0434 221418.